Career Woman

9 Simple ways to beat work-related stress

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Any job sometimes can have a stressful side, even if you love what you are doing. Your computer hangs,  the boss isn’t happy with your project, your phones keep ringing, and your report is overdue… Does this sound familiar to you? Most individuals would agree that their job triggers a lot of stress. In the short-term, you can experience pressure to meet a deadline or fulfil a challenging and important obligation. However, a heavy dose of these stressors is often occurring on a daily basis, especially these days, when the feeling of stress is hitting people harder with the pandemic of COVID-19.

The impact of the virus and crisis is being experienced everywhere, including workers that are forced to work more than usual, worried about job security. It might be logging longer due to more distracted hours in new work-from-home conditions. Excessive stress and working to the limit can deplete your energy, sack your concentration, shake your confidence, and even affect your physical and emotional health. While you can’t always avoid the tension, you can take steps to manage work-related stress. Here are the top nine ways to reduce stress obtained by the intense workload.

Start your day right

After struggling to make all morning activities, get the kids fed, and gulping down coffee instead of something healthy, many people are already experiencing overwhelming stress. This makes them more reactive to stressful situations during worktime.

However, you can change the rat race if you start the day with good and well-balanced nutrition, proper planning, and a positive attitude. These simple habits may help to beat the stress of the workplace more quickly.

Take a break from technology

Set intermissions to spend some time without any technology, especially your smartphone. Whether it’s television, radio, Internet, or social networking, media overload is a widespread cause of stress.

Considering that your smartphone can deliver stressful feelings, it’s probably best to refrain from its constant use if you are trying to reduce stress. Also, staying away from your smartphone gives you time to spend some ‘me’ time, focus on self-care, clear mind, and manage stress without distractions.

Listen to music

Listening to music provides many benefits and can offer an effective way to ease stress after work. Combat the stress of a long day at work with your favourite music or turn on some relaxing playlists.

Learn how to relax

Engage in daily activities before or after work with useful techniques such as meditation, deep breathing exercises, yoga, and mindfulness. These common practices can help to relieve stress, unwind after a tough and stressful workday or prepare your mind and body before work.

Choose an activity that suits you and start by sitting in a comfortable position and taking a few minutes to focus on simple actions like breathing or enjoying a meal. The skill of being able to concentrate purposefully on a single thing without distraction will get stronger with constant practice. With time you will find that you can apply this ability to different aspects of your life.

Take a bath

Treat yourself with a little relaxation and have an extra-long soak in the bathtub. You can also add salt or relaxing and sparkling CBD infused bath bomb, which is a great option to relieve the body and mind during bathtime with aromatic oils.

Try to combine the pleasant with the useful and distractive moment by bringing a magazine, reading a book, or listening to a podcast. If you would like to go all the way, take your favourite snack or dark chocolate that has stress-relieving properties.

Get enough rest

A common reason for stress is lack of sleep, while high-stress levels can make it difficult to fall sleep. At night, try to get from seven to nine hours of quality sleep to diminish your day-to-day stress.

It’s essential to disengage from work completely before bed. Dedicate some time to be completely work-free, or stressful mind could prevent you from restful sleep. Make sure to unplug your devices before going to bed as well as for one hour after waking up.

Also, if you have a few minutes within a day, you can take a nap to reduce stress levels. Lay down and set the alarm to allow yourself moments of rest.

Exercise regularly

Regular exercise is not only a vital activity in keeping your physical health, but it also maintains mental well-being. Work out produces endorphins chemicals in the brain that work as natural painkillers, which result in the improved sleep cycle and reduced stress levels.

It’s advised to get at least 30 minutes of physical activity at least four times a week. However, for stress relief, the exercise might be moderate rather than intense, look for fitness tutorials, download apps or watch various video on YouTube. The main purpose is to get yourself moving, so you can also go for daily power-walk or jog.

Try aromatherapy

Aromatherapy includes the use of fragrant essential oils to help in reducing stress and anxiety, including improving health and vitality. The calming plant oils can be inhaled directly, dripped to a bathtub, or added to a diffuser. Studies show that aromatherapy is an effective remedy to unwind, boost mood, regulate sleep issues, lower heart rate, and blood pressure.

Most individuals prefer to use the following essential oils for aromatherapy such as lavender, bergamot, grapefruit, clary sage, and ylang-ylang.

Don’t be a superhero

If you are taking too many projects with very tight deadlines, you will not only cause additional stress but also risk losing credibility. Delegating or sharing multiple responsibilities can help not to feel overwhelmed and take everything by yourself. In fact, your results will be even better if you will be much less stressed at work.

Also, most of the stress is usually self-imposed by targeting a high salary or position on the corporate ladder. When people don’t achieve their goals, they can get stressed or depressed. Try to establish realistic expectations and remember that success is in the eye of the beholder, and it requires time, opportunity, and luck.

About Jill Wells

jillw@thebusinesswomanmedia.com'

Jill Wells is a business analyst specialising in research and advice on how to make the most of today’s changing business climate.

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